Spaghetti Squash Meatball Casserole
This robust casserole transforms spaghetti squash into a delightful low-carb 'pasta' base for savory homemade meatballs. Layered with rich marinara sauce, sautéed aromatics, and two types of cheese, it bakes into a comforting, hearty dish. Perfect for a family meal, it offers a satisfying Italian-inspired experience without heavy carbs.
Equipment
- 1 Large Mixing Bowl For preparing meatball mixture and spaghetti squash base.
- 1 Baking Sheet For roasting spaghetti squash and baking meatballs.
- 1 Large Oven-Safe Casserole Dish (e.g., 9x13 inch) For assembling and baking the casserole.
- 1 Large Skillet For browning meatballs and sautéing aromatics.
- 1 Chef's Knife and Cutting Board Essential for prepping vegetables and squash.
Ingredients
Main
- 2 lbs lean ground beef 90% or less
- 1 whole egg
- 1 egg white
- 2 cloves garlic minced
- 1 tbsp dried parsley
- 1/2 cup grated parmesan cheese
- 1/2 cup breadcrumbs I use gluten free
- 1 tbsp extra virgin olive oil
- salt and pepper to taste
- For the casserole:
- 1 large spaghetti squash
- 2 tbsp extra virgin olive oil
- 4 cloves garlic minced
- 1 sweet onion chopped
- 1 tbsp Italian seasoning
- 1/2 cup parmesan cheese
- 1 23.5 oz jar Newman's Own marinara sauce
- 8 oz fresh mozzarella cheese sliced
Instructions
- Preheat oven to 400°F (200°C). Halve the spaghetti squash lengthwise, scoop out seeds, brush cut sides with olive oil, season, and roast cut-side down on a baking sheet until tender, about 45-60 minutes.
- While squash roasts, prepare meatballs: In a large bowl, gently combine ground beef, whole egg, egg white, minced garlic, dried parsley, 1/2 cup grated parmesan, breadcrumbs, salt, and pepper.
- Roll the mixture into uniform, golf-ball sized meatballs (yields approximately 20-24 meatballs).
- Heat 1 tbsp extra virgin olive oil in a large skillet over medium-high heat. Brown the meatballs on all sides in batches, then transfer to a clean baking sheet and bake for 10-15 minutes or until cooked through.
- Once spaghetti squash is cool enough to handle, use a fork to scrape out the strands into a large bowl.
- In the same skillet used for meatballs, sauté 4 cloves minced garlic and chopped sweet onion in 2 tbsp olive oil until softened. Stir in Italian seasoning.
- Add the sautéed garlic and onion mixture to the shredded spaghetti squash, along with 1/2 cup parmesan cheese and a cup of the marinara sauce. Toss gently to combine.
- Spread half of the spaghetti squash mixture evenly into the bottom of a large casserole dish.
- Arrange the cooked meatballs over the spaghetti squash layer, then pour the remaining marinara sauce over the meatballs.
- Top the casserole with slices of fresh mozzarella cheese. Bake for 20-25 minutes, or until the sauce is bubbly and the cheese is melted and lightly golden.
Notes
For perfectly 'al dente' spaghetti squash strands, roast it cut-side down with a splash of water in the baking dish; this steams it gently while roasting, preventing it from drying out. Ensure the squash cools slightly before 'shredding' to avoid steam burns and make it easier to handle. When forming meatballs, avoid overmixing the beef mixture to maintain tenderness. Browning the meatballs briefly in a skillet before baking them adds a crucial layer of caramelized flavor and depth. Consider adding a pinch of red pepper flakes to the marinara base for a subtle heat, complementing the richness of the beef and cheeses, especially if using a milder sauce.